Bootcamp Workout Ideas by Garry Robinson - HTML preview

BOXING #4

Category: Boxing

2 1/2 to 3 minute rounds add up to a 40 min workout - including time to demo boxing combinations and pad changes.

PTI Tips

Pair up participants into equal height and ability partnerships.

Pad holder cues:

Move 1 or 2 steps forward, back or to the side before presenting pads for the combo.

Boxer cues:

Stay on your toes! Move fast!

Round 1

jab-cross x 4  (hard)

jab-cross x 4  (fast)

Round 2

L upper, R upper, L upper, Cross

Round 3

jab-cross, jab

Duck

Cross, jab-cross

Round 4

Straight punches:

10 hard punches + 2 push ups

20 fast punches  + 2 sprints (20m)

Repeat for round

Round 5

20s straight punches

Run 20m out

Burpees : beg.2 int.3 adv.4

Run 20m back

20s above head punches

Run 20m out

Burpees : beg.2 int.3 adv.4

Run 20m back

20s uppercuts

Run 20m out

Burpees : beg.2 int.3 adv.4

Run 20m back

Round 6

Every 10s:

4 uppercuts, 4 lunge jumps (go deep)